How to Start Working Out When You're Out of Shape

Returning to exercise when you’re out of shape can feel overwhelming—but it doesn’t have to be. With a few simple steps, you can ease into a routine that’s enjoyable, sustainable, and tailored to your current fitness level. This guide will show you how to start working out when you’re out of shape and help you stay on track for the long term.

Beginner starting to work out when out of shape by doing light stretching at home — Gentle stretches are a great way to ease into movement.

1. Start Small and Set Realistic Goals

You don’t need to dive into intense workouts right away. Begin with just 10–15 minutes of light activity a few times a week. Focus on consistency over intensity. Set realistic, achievable goals like “walk 3 times this week” or “do 10 squats per day.”

2. Choose Activities You Enjoy

The best workout is one you’ll stick with. Try different types of exercise like walking, dancing, light strength training, or beginner yoga. Explore what makes you feel good and keeps you moving.

3. Warm Up and Cool Down

Don’t skip these! Warming up preps your body for movement and reduces the risk of injury. Cooling down helps your body recover and improves flexibility. Spend 3–5 minutes on each.

Walking outdoors to start working out when out of shape — Start small — a short walk counts!

4. Listen to Your Body

Soreness is normal, but sharp pain or extreme fatigue isn’t. If something feels wrong, stop and rest. Modify movements to match your ability and gradually build up.

5. Track Your Progress

Keep a simple journal or use a fitness app to record your workouts, how you felt, and any milestones. Seeing your improvement, no matter how small, can boost your motivation.

Using a fitness app to start working out when out of shape — Tracking progress helps build momentum.

6. Be Kind to Yourself

Progress isn’t always linear. There will be off days, and that’s okay. Celebrate every step forward and practice self-compassion. You’re doing something great for your body and mind.

7. Consider a Beginner Workout Plan

If you’re not sure where to start, follow a structured plan tailored for beginners. These routines are usually low-impact, easy to follow, and help you build a solid foundation.

Beginner showing progress after starting to work out while out of shape — You don’t have to be intense to feel proud.

Conclusion

Learning how to start working out when you’re out of shape doesn’t require perfection—just progress. Start small, stay consistent, and focus on what feels good for your body. With the right mindset and approach, you’ll build strength, confidence, and a healthy routine that lasts.

For more fitness tips and workout guides, check out our article on How to Stay Motivated to Exercise and keep progressing towards your fitness goals!

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